Sorry for the late post. Sunday had a mix of skills and drills. Running, squatting, rowing, pulling, and pushing.
The 10 am class did a timed 1 mile run. Kenny and Jonny Jay both ran blazing sub 6 minute miles. And David, who would have been happy running just under 10 minutes, also smoked it with a time of 7:04. Awesome work, fellas.
Skills:
1 mile run
Max reps of overhead squats (45# bar or 33# bar)
500 meter row (Elements Class)
Workout of the Day (WOD)
For max total reps, perform a set of:
1 minute of pull-ups
1 minute of push-ups
1 minute of sit-ups
1 minute of squats
Rest 2 minutes, then perform another max rep set of:
1 minute of pull-ups
1 minute of push-ups
1 minute of sit-ups
1 minute of squats
Post the total reps for each set to the comments
Sprints from the prone starting position
David getting the shoulders up and squatting down
Kenny, David, and Jonny Jay pull
Cindy and Todd going for max reps in the last minute of squats
February 22nd, 2011 at 11:19 am
Wow, I’d like to run a sub-6 mile! Any plans for a new york city branch?
February 22nd, 2011 at 5:09 pm
NYC branch? No plans yet. Not ruling anything out of course